Chickpeas contain fiber, protein, and several key vitamins and minerals. Possible benefits of chickpeas include helping reduce the risk of type 2 diabetes and supporting brain and nervous system function.
Chickpeas, or garbanzo beans, are a type of pulse, the dry edible seed within the pod of legumes. The most common type has a round shape and a beige color, but other varieties are black, green, or red.
Their nutrients have various health benefits.
Read on to learn more about the nutrition profile of chickpeas, the possible health benefits, potential risks, and how to prepare and eat chickpeas.
The following table shows the
| Nutrients | 1 cup of chickpeas (164 g) |
| Energy (calories) | 269 kcal |
| Protein (g) | 14.5 g |
| Fat (g) | 4.25 g |
| Carbohydrates (g) | 44.9 g, including 7.87 g of sugar |
| Fiber (g) | 12.5 g |
| Calcium (milligrams) | 80.4 mg |
| Iron (mg) | 4.7 mg |
| Magnesium (mg) | 78.7 mg |
| Phosphorus (mg) | 276 mg |
| Potassium (mg) | 477 mg |
| Zinc (mg) | 2.5 mg |
| Copper (micrograms) | 0.57 mcg |
| Selenium (mcg) | 6.07 mcg |
| Vitamin C (mg) | 2.13 mg |
| Folate (mcg) | 282 mcg |
| Choline (mg) | 70.2 mg |
| Beta carotene (mcg) | 26.2 mcg |
| Vitamin E (mg) | 0.57 mg |
| Vitamin K (mcg) | 6.56 mcg |
Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health.
The nutrients in chickpeas may also help prevent or benefit several health conditions.
Diabetes
164 g of chickpeas provides
Fiber may benefit people with diabetes. The American Diabetes Association recommends chickpeas as a source of dietary fiber.
A
A 2021 review of studies concluded that eating pulses long term may help reduce low density lipoprotein (LDL) cholesterol and manage body weight. The study also showed improvements in glycemic control.
Blood pressure
To prevent high blood pressure, experts
164 g of chickpeas provides 477 mg of potassium.
People who use canned chickpeas can check how much added sodium they contain. Cooking with dry chickpeas or chickpeas with lower added sodium can help limit the amount of salt in a meal.
Heart health
The fiber in chickpeas can support heart health.
Fiber helps
More research is necessary into the benefits of chickpeas on heart health.
Cancer
While more research is necessary, chickpeas may have some anticancer properties.
A 2023 review found that the protein hydrolysates in chickpeas may help reduce the likelihood of colon cancer. Consuming chickpeas may also help with cancer-related fatigue.
Mental health
A cup of chickpeas contains 70.2 mg of choline, which
Choline plays a role in mood, muscle control, learning, and memory, as well as the body’s metabolism.
Digestion
Fiber helps keep the digestive tract healthy and promotes regularity and ease. Chickpeas and other legumes are a good source of fiber.
Weight management
Dietary fibers function as bulking agents in the digestive system. Bulking agents increase the feeling of fullness after eating, and protein has the same effect.
Feeling fuller for longer after eating can help reduce the appetite and lower a person’s caloric intake.
Chickpeas contain both insoluble and soluble fiber, which can delay stomach emptying and slow the rate at which digested food travels through the small intestine.
Reduced risk of anemia
Without iron, the body cannot deliver oxygen to its cells, and this can lead to iron deficiency anemia.
A cup of chickpeas contains 4.7 mg of iron. It also provides some vitamin C, which helps the body absorb iron.
Eating chickpeas regularly may help reduce the chance of developing iron deficiency anemia.
People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest.
Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.
A person should introduce legumes into the diet slowly for the body to get used to them.
Fiber and IBS
Some types of fiber may worsen symptoms of irritable bowel syndrome (IBS).
Anyone with IBS may wish to consult a doctor for advice about which forms of fiber to consume.
Allergies
It is possible to have an allergic reaction to chickpeas.
People who have an allergy to other legumes should not eat chickpeas as severe allergic reactions can occur.
Medication and potassium levels
Some medications for heart failure can cause potassium levels to increase in the blood.
Potassium can help manage blood pressure, but too much can harm the kidneys. People who use heart failure medication should consume high potassium foods, such as chickpeas, in moderation.
People can buy dried or canned chickpeas year-round in grocery stores. Their nutty flavor and buttery texture make them easy to add to any meal.
Preparing dried chickpeas
The following steps can help prepare dried chickpeas:
- Sort and wash: Depending on the supplier, there may be small rocks, dust, or other debris in the package.
- Soak: Leave the chickpeas in water overnight or until they split easily between the fingers. Soaking dried legumes reduces the cooking time, helps break down ingredients that can cause gastrointestinal discomfort, and removes some harmful substances in raw legumes.
- Drain and rinse: Drain and rinse the chickpeas, and then place them in a pan with plenty of water. Simmer on the stove until tender. Remember to top up the water from time to time. Other options include using a pressure cooker for 1 hour or in a slow cooker for 4 hours on high heat or 8 hours on low heat.
Tips for eating chickpeas
Quick tips for incorporating cooked or canned chickpeas into a diet include:
- tossing chickpeas, vegetables, and a variety of other legumes — such as beans and lentils — in vinaigrette to make a protein-rich salad
- sprinkling some canned or roasted chickpeas into a salad to add texture and a nutty flavor
- using chickpea flour when baking to add fiber, protein, vitamins, and minerals
- blending chickpeas with olive oil, garlic, lemon juice, and tahini to make hummus, which can be a dip or spread
- adding chickpeas to a vegetable soup or stew to add nutrients, and serving with whole grain rice for complete protein
- using chickpeas to replace some or all of the meat in soups and stews
- mixing chickpeas with any spice for a delicious side or snack
- making falafel by mashing chickpeas with cumin, garlic, chili, and coriander, separating the mixture into small balls, and frying them until crisp
A person may also wish to try some of these recipes:
Chickpeas are a source of fiber, protein, and a range of vitamins and minerals.
While more research is necessary, they may offer health benefits such as reducing the risk of type 2 diabetes, supporting mental health, improving heart health, and reducing the risk of iron deficiency anemia.
A person can speak with a doctor for more information about the possible health benefits of chickpeas and ways to add them to their diet.
